Strength

Barbel rows 8-8-8-8-8

superset Pillof press

Conditioning

3rft
Run 800m
30 box jumps
30 wall balls

Power clean 3-3-3-3-3

Conditioning

4 min amrap
Row or ski 35/25 cals
10 power cleans 50/35
max muscle ups

rest 4 mins

4 min amrap
Row or ski 30/20 cals
10 power cleans 60/40
max muscle ups

rest 4 mins

4 min amrap
Row or ski 25/18 cals
10 power cleans
max muscle ups

Strength

Back squat 10-10-10-10

squats performed without lockout

Conditioning

20 min amrap
50 db snatch
40 doubles
30 push ups
20 front squats 50/35k

Strength

Strict Press 3-3-2-2-1-1

superset strict pull ups

Conditioning

12 min amrap
10 pull ups
10 stoh 50/35
100m run

Strength

Back rack lunges 6-6-6-6-6 each leg

superset with

Low banded rows: 20 reps after each lunge set

Conditioning emom

Emom 20:
A :40 sec doubles or singles
B: 20 kb swings
C: :40 sec strict sit ups
D: 15/12 calorie row or ski

Strength

Romanian Deadlift 8-8-8-8-8

superset

Strict hspu progressions after each RDL set.

Conditioning

14 min amrap:
5 hspu (kipping permitted)
10 deadlifts 90/60k
15 bar hop burpees

Conditioning

Amrap 30 in teams of 2

10 rounds:
10 front squats 60/40
10 push press 60/40k

10 rounds: 200m run relay

50 partner wall ball sit ups

Olympic lifting

Clean & jerk

Conditioning

7 min ladder:
3,6,9,12,15,18 etc
Clean and jerk 60/40k
Toes to bar

Strength

Push press 1rm

Conditioning

Amrap 6:
1,2,3,4,5,6,7,8,9 muscle ups
10 sit ups after each round

rest 3 mins

Amrap 6:
10 cal row/ski
20 air squats

Olympic lifting

Power snatch

Conditioning

Amrap 12:
15 power snatch 35/25k
30 double unders